SHIELD Crossfit – HIIT FIT
Warm-up
400m Farmer Carry (Light)
50 Russian KBS (Light)
200m Farmer Carry (Heavy)
50 Russian KBS (Heavy)
Strength
Bent Over Row (5 x 8 AHAP)
5 x 10 Strict Dips Inbetween Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
16 min AMRAP
20 WallBalls
30 Sec Rest
40 Jump Ropes
30 Sec Rest
20 Hollow Rocks
30 Sec Rest
Crossfit
16 min AMRAP
20 Wallballs
40 Double Unders
20 Hollow Rocks
RX: 20/14
Competitor
16 min AMRAP
20 Wallballs
40 Double Unders
10 GHD Sit Ups
RX: 25/18
